I feel the need to reiterate the emphasis on rest days and recovery after workouts.
Played the part of the irresponsible athlete over the weekend. Sunday was a full day at Disney World in the hot Florida summer with not nearly enough water to drink. I guarantee I was more dehydrated than usual. Then of course we got back and I went for a short run without really making sure to re-hydrate myself before or after the run the way I should have.
Jump to Monday’s workout in 90+ degree weather with some high humidity percentages. Again, the workout itself didn’t take as much out of me, but I once again failed to hydrate during the day the way I should have. Not just to recover from Sunday, but to prepare for the hot workout Monday evening.
As such I was in a much worse condition than normal for the Tuesday and Wednesday runs. More tired and I didn’t feel like the rest I was getting was enough to keep me going, much less support marathon training activity. I’ve been good friends with my compression sleeves and socks, even though the workouts themselves haven’t been that difficult.
So two big points. Rest! Slept a little longer, didn’t push as hard on the two 5 milers I did, and chose to opt out of the cycling I had intended to do. While I may want better fitness, I know that I had already strained my body in a way I shouldn’t with this heat. So I skipped the bike workout and focused on keeping a water nearby.
Finally, recover! Because I figured the workout on Monday wasn’t “that bad” I made the decision not to have my usual recovery drink. By the way, that’s the Nuun Hydration (http://nuun.com/) tri-berry drink for post-workout. I should have. Likely if I had, my Tuesday and then Wednesday would not have been quite as bad.
It’s important to pay attention to not only hydrating yourself, but having the tools to recover properly after a workout. Things like electrolytes are important. My favored recovery drinks are chocolate milk and a 16 ounce bottle of water with a Nuun tablet thrown in.
I’m not saying you have to empty gallons of water post run, but you need to recognize that hotter months require different needs than cooler ones.
Here’s a nice guide from Runner’s World that talks a bit about hydration and recovery drinks. They explain some of the how and why, so you have the theory behind the practice. Here’s another article from RW that talks about what kinds of drinks you should aim for based on the activity you’re doing. While they may reference it to running, you can make times and effort comparisons to other sports.
So just to reinforce: be mindful of your body and the conditions. Rest as needed (extra if necessary! Modifying a plan for how your body feels is perfectly fine) and make sure you’re taking the proper steps to recover. Especially if you are in training and have continuous weeks of workouts planned.
I’ve had the rough reminder that I need to be more careful. Now back to training.